External rotation stretch

Muscles worked

You need

How to do it

1. Sit with your feet pressed against each other, and one knee raised all the way out to the side of your body.
2. Place your elbow on your raised knee, bend it at 90 degrees, and point your hand directly forward, holding your barbell/dumbbell.
3. Keep your shoulder depressed and retracted, raise your hand until your forearm is vertical, as if you were about to wave at someone like a robot.
4. Lower your hand to the original position and repeat.